IL Fitness: Depth Pushups From Blocks

NFL trainer Steve Saunders and Denver Outlaw Sean DeLaney show IL Fitness one of their many unique exercises for improving your game. Today's exercise is Depth Pushups from Blocks, which focuses on developing power and explosiveness in your upper body.

Saunders Description:The depth pushup from blocks is a plyometric exercise used to develop power in the upper body. The goal here is to drop from elevated blocks in order to increase the potential energy and momentum that the upper body can use to get as high as possible. Sean’s objective is to try and generate so much force when he pushes off the ground that he is standing up.??

Target Area: Pushing musculature – chest, triceps, shoulders as well as the core??

Set-up/Positioning: Start with hands on blocks and feet on floor. Abs are tight and the body is aligned.??

Movement: Drop hands from the elevated blocks and immediately and explosively push off the ground once contact is made with the floor. When pushing off the ground, push as hard and as quick as possible. Land back onto blocks.

Numbers: 3-5 sets at 3-5 reps per set.

??Sean DeLaney's Thoughts: ?

Application On Field- "The way this helps me on the field is by building ?explosive strength in my entire upper body. This exercise requires a lot of ?speed and reaction time much like lacrosse does. When my body is required to do ?a high skilled reactive movement (such as a shot in lacrosse) my muscles have ?already been trained for it in a much tougher environment."

About Steve Saunders: Steve Saunders has been a leader and innovator in the sports performance training industry for over twenty years. He has trained many of the top professional athletes in the world and is widely known for his deep NFL client base that includes many of the current Pittsburgh Steelers, Philadelphia Eagles and players from around the league. Steve's deep knowledge of strength and power development has allowed him to apply his experience working with NFL athletes to a wide range of other sports as well. His success with Raul Ibanez (MLB- Phila. Phillies) and Sean DeLaney (MLL- Denver Outlaws)are just a few examples.